Omega-3

Did you know the best source of long-chain omega-3s comes from fish?

Fish is one of natureâ€™s best sources of long-chain omega-3s. Oily fish, such as fresh and canned salmon, tuna, trout, sardines, mackerel, herring and pilchards, are some of the richest natural sources of omega-3 EPA and DHA.

Fish contain a complex combination of nutrients including protein, vitamins and minerals. Oily fish also provide vitamins A and D, niacin, B6 and B12 and minerals such as zinc, iron, and iodine, to name a few. It is best to eat fish as a whole food (and cheaper too) as these nutrients are not found in omega-3 supplements.

The benefits of omega-3s

Scientific evidence supports the role of long-chain omega-3s EPA and DHA, in the healthy development and function of the brain, eye and heart.

Omega-3 DHA is highly concentrated in the brain and retina of the eye. This is vital for brain health and critical for visual function. EPA is believed to be important for maintaining healthy blood vessels and for heart health.

What's the latest news on omega-3s?

The Australian and New Zealand governments have released new recommendations for daily intakes of long-chain omega-3s.
There is emerging scientific research to suggest that long-chain omega-3 fats have anti-inflammatory properties and may also play beneficial roles in immune system, cardiovascular, mental and behavioural health.

So how many fish meals are 'best'?

The National Heart Foundation of Australia advises people to eat at least two fish meals a week, including canned and fresh. However, according to the National Nutrition Survey, only 1 in 4 Australians reported eating fish at least once a week.

This means Australians are eating less than half the suggested intake of omega-3s. Instead they are eating too much omega-6 fatty acids commonly found in corn, safflower, sunflower oils and polyunsaturated margarines. Our bodies need both omega-6 and omega-3 fatty acids to function properly, however they are needed in the right balance. Omega-6 and omega-3s compete in the body; high levels of omega-6 block the ability of omega-3s to be used efficiently.

Recommended omega-3 intake

To prevent deficiency of long-chain omega-3s an adequate intake is:

90mg per day for women
160mg per day for men

A higher dietary target of 430mg for women and 610mg for men of long-chain omega-3s each day is suggested to optimise diets and potentially lower the risk of chronic disease.

Other sources of long-chain omega-3s include:

Shellfish - mussels, oysters, scallops, squid, prawns, crab etc.
Omega-3 enriched foods - bread, eggs, yoghurt etc.
Regular eggs.
Lean beef, lean lamb.

National Heart Foundation of Australia. (1999). A review of the relationship between dietary fat and cardiovascular disease. Aust J Nutr Diet 56 (4 Suppl): S5-S22
McLennan, W. & Podger, A. (1999). National Nutrition Survey: foods eaten, Australian Bureau of Statistics and Commonwealth Department of Health and Aged Care, Canberra, Australia (ABS Catalogue No. 4804.0)
Meyer BJ, Mann NJ, Lewis JL, Milligan GC, Sinclair AJ, Howe PRC. (2003). Dietary intakes and food sources of omega-6 and omega-3 polyunsaturated fatty acids. Lipids 38:391- 8.
National Health & Medical Research Council (NH&MRC). (2006). Nutrient Reference Values for Australia and New Zealand. Commonwealth of Australia, Canberra.